Psoas

Stretches for Psoas

Stretches for the Psoas

Last month, we featured the psoas (hip flexor) muscle and some of its’ mysteries. If the psoas muscle goes into spasm frequently enough, over time the muscle will take on a shortened position. A shortened psoas will not extend or lengthen to accommodate changes in position and movement. This pattern of muscular shortening can be experienced as hip or back pain often during the transition from sitting to standing or from standing to walking.

Here are some psoas stretches from several different disciplines. Always stay inside the pain free range.

  1. Hip Circles – This Yi Jin Jing Qigong exercise is a wonderful hip opener and stretches all the muscles of the hip including the psoas.
  • Stand erect with the feet apart and parallel.
  • Choose a point ahead of you to focus upon.
  • Place the palm of your hands on the small of your back and with the middle finger tips touching.
  • Bring the pelvis forward (12 o’clock and move counter clockwise through the clock until you’ve made a complete circle.
  • As you circle, breath in as you move your hips back and breath out as you move your hips forwards.
  • Repeat up to 12 times, than reverse to a clockwise motion.

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By • Good Posture, Physical Therapy • • Tags: , ,

Rolfing, Psoas, Back Pain

Rolfing, Back Pain and the Psoas

Often, a short psoas contributes to LB, hip or pelvic pain.

Where is it? What does it do? Why is the psoas so complicated?

Rolfing and the mystery of the psoas

Henry, a new patient complains of a shooting pain in his low back every time he rises from sitting. He states that it has been several weeks since the onset, and it has been getting worse. After walking around for a few moments it goes away. Henry asks us to explain what is wrong with his back. In fact, the problem is with his hip flexor muscle, not his back. We explain to him that often a short psoas contributes to low back, hip or pelvic pain.

The psoas is a core muscle. It lies deep within the body, directly in front of the spine. The psoas originates on the lumbar and thoracic vertebrae, travels the front of the spine and attaches on the inside of the thigh bone at a protuberance called the lesser trochanter. The psoas muscle joins with the iliacus muscle in the sides of the pelvis. Together these two muscles are called the iliopsoas and are hip flexors.

The psoas is has many roles:

  1. The psoas contracts, shortens and brings the knee upwards and forward as we walk.
  2. The psoas stretches/lengthens to allow the hip to extend when we walk and when we rise from a chair.
  3. The psoas helps to stabilize the spine, support the lumbar curve and support upright posture.
  4. The psoas helps to create span and length in the body.

This is a tricky but important concept. When the body is working well, it maintains length as we move. Fred Astaire’s grace was partly do to his ability to lengthen his body as he danced. Read More

By • Rolfing • • Tags: , ,